A single glass of milk a day can boost your intake of key nutrients and positively impact your mental performance and brain. Adults with higher intakes of milk and dairy products scored higher on memory/brain function tests than those who drank little to no milk, according to a study published in the International Dairy Journal. Here’s how milk impacts your mental performance and benefits your brain.

Key nutrients in milk

Milk helps with bone and cardiovascular health, but it also has the potential to stave off mental decline. More research is needed, but scientists suggest some of the nutrients in milk may have a direct effect on brain function. Your brain cells use neurotransmitters to send message to your body. These are made of amino acids, the building blocks of protein. By drinking milk, you’re consuming an amino acid called tyrosine. This helps the brain manufacture norepinephrine and dopamine, which are both used as chemical messengers in the brain.

Milk drinkers have also been found to have higher levels of the antioxidant called glutathione. This antioxidant helps to stave off oxidative stress and the damage caused by reactive chemical compounds produced during the metabolic process in the brain. Finally, milk contains galactose – or “brain sugar”. This sugar lactose has been shown to be beneficial for the human body. It contributes directly to vital information processes in the body and functions as a fundamental and structural substance for cells.

How to incorporate milk into your day

A healthy brain is just one more reason to start the day with a glass of milk or a dairy food. Whether you drink it in a latte, smoothie or use it in your favorite cereal, dairy at breakfast can set you up for a successful day. Milk contains nine essential nutrients, including calcium and vitamin D. Remember you get every one of these nutrients in a single glass!